Workout of 8/25

Workouts

Week of 8/25-8/31

Baylor-Lone Star Masters Swim Club

This workout was coached by Bobby Patten.

20 min/mile 20-30min/mile 30 min/mile

Warm-up 400 swim 300 swim 300 swim 300 kick 300 kick 200 kick 400 pull 300 pull 300 pull

Kick 4 x 75 4 x 75 4 x 75

Swim 300 300 300 200 200 200 100 100 100 Rest 2 to 3 minutes Swim 4 rounds 3 rounds 2 rounds 4 x 50 fly 4 x 50 fly 4 x 50 fly 1 x 100 easy 1 x 100 easy 1 x 100 easy

Warm-down 200 150 100

Total 3400yds 2850yds 2400yds

Bobby Patten is the Head Coach of Baylor-Lone Star Masters Swim Club in Dallas, TX.

Phoenix Masters Swim Club

This workout was coached by Troy Dalbey.

20 min/mile 20-30min/mile 30 min/mile

Warm-up 600 swim 500 swim 400 swim 200 kick 200 kick 150 kick 200 pull 200 pull 150 pull

Pull 8 x 150 8 x 125 8 x 100

Kick 6 x 50 6 x 50 6 x 50

Easy 100 100 100

Swim 8 x 25 8 x 25 8 x 25 (rest) 1 min 1 min 1 min

Swim 6 x 50 6 x 50 6 x 50

Warm-down 100 100 100

Total 3200yds 2900yds 2500yds

Troy Dalbey -1988 Olympic gold medalist in the 400m and 800m freestyle relays -Head Masters Coach of Phoenix Swim Club

UCLA BRUIN MASTERS SWIM CLUB

Workout was coached by Gerry Rodrigues at UCLA's Men's Gym Pool (25m x 8 lanes) @ 5:45am Sprint Workout 20 min/mile 20-30 min/mile 30min/mile

Warm-up 450 400 300

3 x 100 swim 4 x 75 swim 3 x 75 swim 50 kick 25 kick 25 kick

6 x 75 @ 1:15 5 x 75 @ 1:30 6 x 50 @ 1:20 #1,3,5 free #2,4 free #1,3,5 free #2 25 fly/50 free #1 25 fly/50 free #2,4 25 fly/25 free #4 50 fly/25 free #3 50 fly/25 free #6 50 fly #6 75 fly #6 75 fly

Main Set 4 x 200 @ 2:40 4 x 150 @ 2:40 4 x 100 @ 1:40 4 x 150 @ 2:10 4 x 125 @ 2:10 4 x 75 @ 2:10 4 x 100 @ 1:30 4 x 75 @ 1:30 4 x 50 @ 1:30 4 x 50 @ 1:00 4 x 50 @ 1:00 4 x 25 @ 1:00 #1,2,3 in each set @ 75% HeartRate

8 x 25 @ :40 8 x 25 @ :40 8 x 25 @ :40 easy/hard easy/hard easy/hard

Warm-down 200 200 200

Total 3200m 2600m 1800m

UCLA Bruin Masters coaching staff
Gerry Rodrigues -Head Coach of UCLA Bruin Masters (program started in April 1995---200 members) -Co-Publisher of Swim, Swimming World and Swimming Technique Magazines -National & World Masters Champion
Byron Davis -Assistant Coach of UCLA Bruin Masters -UCLA Women's Assistant Swim Coach -NCAA All-American -National Resident Team Member
Mark Spitz -Assistant Coach of UCLA Bruin Masters -9-time Olympic Gold Medalist

Peter McClafferty -Masters National Champion

UCLA BRUIN MASTERS SWIM CLUB

Workout was coached by Gerry Rodrigues at UCLA's Men's Gym Pool (25m x 8 lanes) @ 5:45am (32 swimmers) Individual Medley Workout 20 min/mile 20-30 min/mile 30min/mile

Warm-up 5 min easy swim 5 min easy swim 5 min easy swim

5 x 200 w/ 30 sec rest 5 x 150 w/ 30 sec rest 5 x 100 w/ 30 sec rest #1 and #2 free; #3 back; #4 breast; #5 fly Do the 1st half of each swim as a stroke drill. Eg. #1 and 2 free = Catch-up swim on 1st half; swim 2nd half #3 back = 4 right arm; 4 left arm; resting arm @ side (work on hip and shoulder rotation) #4 breast = 1 pull; 2 kicks (work on glide) #5 fly = 4 right arm; 4 left arm; 4 full strokes

Main Set 3 rounds of the following 7 x 50 @ 1:00 6 x 50 @ 1:10 10 x 25 @ :40 1 x 125 IM @ 2:00 1 x 100 IM @ 2:00 1 x 75 IM @ 2:00 1st round = 50's are fly 2nd round = 50's are back 3rd round = 50's are breast The last 50 is always easy free.

Pull easy 300 easy 250 easy 200

Fast-Swim 4 x 25 @ :45 4 x 25 @ :45 4 x 25 @ :45 IM order IM order IM order

Warm-down 100 100 100

Total 3000m 2300m 1900m

UCLA BRUIN MASTERS SWIM CLUB

Workout was coached by Gerry Rodrigues at UCLA's Men's Gym Pool (25m x 8 lanes) @ 5:45am MIDDLE DISTANCE FREESTYLE 20 min/mile 20-30 min/mile 30min/mile

Warm-up 400 300 250

3 x 100 50br/50fr 3 x 75 25br/50fr 3 x 50 25br/25fr 3 x 100 50bk/50fr 3 x 75 25bk/50fr 3 x 50 25bk/25fr 3 x 100 50fly/50fr 3 x 75 25fly/50fr 3 x 50 25fly/25fr

Main Set 4 x 200 @ 2:40 (75%) 4 x 150 @ 2:40 (75%) 4 x 100 @ 2:40 (75%) One minute break

4 x 200 @ 2:40 4 x 150 @ 2:40 4 x 100 @ 2:40 First = 1st 1/4 of swim @ 85%; rest of swim @ 75% Second = 1st 1/2 of swim @ 85%; rest of swim @ 75% Third = 1st 3/4 of swim @ 85%; rest of swim @ 75% Fourth = All at 85% One minute break

4 x 200 pull @ 2:40 4 x 150 pull @ 2:40 4 x 100 pull @ 2:40 One minute break 4 x 200 @ 3:00 4 x 150 @ 3:00 4 x 100 @ 3:00 alternate 50fr/50bk alternate 50fr/50bk alternate 50fr/50bk emphasis on backstroke emphasis on backstroke emphasis on backstroke One minute break 8 x 25 8 x 25 8 x 25 90% HeartRate 90% HeartRate 90% HeartRate Odds are freestyle and even are choice

Warm-down 100 100 100

Total 4800m 3700m 2600m

UCLA BRUIN MASTERS SWIM CLUB

Workout was coached by Gerry Rodrigues at UCLA's Men's Gym Pool (25m x 8 lanes) @ 5:45am (19 swimmers) MIDDLE DISTANCE FREESTYLE 20 min/mile 20-30 min/mile 30min/mile

Warm-up 300 250 200

Warm-up 4 x 50 free @ :50 4 x 50 free @ :50 3 x 50 free @ 10 sec rest 4 x 50 back @ :55 4 x 50 back @ 1:00 3 x 50 back @ 10 sec rest 8 x 50 free pull @ :50 6 x 50 free pull @ :55 3 x 50 full @ 10 sec rest (on the 50's pull, start w/ 10 breaths/50 and subtract 1 breath each 50)

Main Set 3 rounds of the following 1 x 200 1 x 200 1 x 100 2 x 100 2 x 100 2 x 50 4 x 50 2 x 50 4 x 50 (all @ :40/50) (all @ :50/50) (all @ 1:20/50) Round 1 = The 2 middle swim w/ strong emphasis (85%) Round 2 = The 1st swim and the 2 middle swims w/ strong emphasis Round 3 = All swims w/ strong emphasis (85%) 30 sec rest between each set

Technique set 5 x 100 back @ 1:40 5 x 75 back @ 1:40 5 x 50 back @ 1:40

Warm-down 100 100 100

Total 3500m 3000m 1900m